Iyo twumvise ijambo 'amavuta' cyangwa 'ibinure', abenshi muri twe dutekereza ko ari bibi ku mubiri, sibyo? Tugerageza kugabanya kurya amavuta kuko yongera ibiro na cholesterol. Ariko se wari uzi ko hari n' 'amavuta meza' akenewe ku mibiri yacu kandi akaba meza cyane ku mutima? Kimwe muri ibyo 'binure byiza' ni ibinure byinshi bivugwa muri iki gihe. Ahari muganga wawe nawe abyita '(Aside Polyunsaturated Fatty Acids - PUFA)'.
Kuki imibiri yacu ikeneye ibinure koko?
Kimwe na karubohidrati na poroteyine, ibinure ni ingenzi mu mirire yacu yuzuye. Reka turebe impamvu.
- Isoko nyamukuru y'ingufu: Ibinure ni isoko ikungahaye ku ngufu. Tekereza gato, garama imwe ya karubohidrati na poroteyine biduha kilokalori 4 gusa z'ingufu. Ariko garama imwe y'ibinure itanga kilokalori 9 z'ingufu.
- Ifasha mu kwinjiza vitamine: Ibinure ni ingenzi kugira ngo umubiri wacu ushobore kwinjiza neza vitamine zishobora gushonga nka vitamine A , D, E, na K. Uko wafata ibingana kose, izi vitamine ntizizagira akamaro cyane niba udafite ibinure bihagije mu mubiri wawe.
- Itanga aside irike y'ingenzi: Hari aside irike umubiri wacu udashobora gukora wonyine, ariko ni ingenzi kugira ngo ubeho. Izi aside tuzikura gusa mu byo turya.
Ni ubuhe bwoko bw'ibinure? Reka tumenye ibinure 'byiza' n' 'bibi'
Mu magambo make, ibinure bishobora kugabanywamo ubwoko bubiri bw'ingenzi. Ibi ni 'ibinure byiza' n' 'ibinure bibi.' Iyi mbonerahamwe izaguha igitekerezo cyiza kuri ibi.
| Ubwoko bw'ibinure | Kamere n'ingaruka ku buzima |
|---|
| Ibinure 'byiza' - Ibinure bitarasesekaye | Ibi ni amazi ku bushyuhe bw'icyumba (urugero: amavuta y'ibimera). Ni byiza cyane ku mutima. Bigabanya urugero rwa cholesterol mbi mu maraso, bigabanya ibyago byo kurwara indwara nk'umutima na stroke. Hari ubwoko bubiri bwabyo: monounsaturated na polyunsaturated. |
| Ibinure 'bibi' - Ibinure byuzuye | Ibi birakomeye mu bushyuhe bw'icyumba (urugero: amavuta y'inka, amavuta y'ibitoki). Biboneka cyane mu biribwa by'inyamaswa (inyama, foromaje). Kurya byinshi muri byo bishobora kongera urugero rwa cholesterol mbi (LDL) mu mubiri no kongera ibyago byo kurwara indwara z'umutima. |
| Ibinure 'bibi cyane' - Ibinure bya Trans | Ubu ni bwo bwoko bw'ibinure buteje akaga cyane. Ubu bwoko bw'ibinure bwakozwe mu buryo bw'ubukorano (binyuze muri hydrogenation) bukunze kuboneka mu biryo bitetse, margarine, n'ibiribwa byatunganyijwe. Byongera cholesterol mbi (LDL) kandi bikagabanya cholesterol nziza (HDL). Ibi byongera ibyago byo kurwara indwara z'umutima, gucika imitsi, na diyabete. |
None se, urabyumva? Ntitugomba kureka burundu kurya ibinure. Icy'ingenzi ni ukugabanya ibinure bibi (ibinure byuzuye n'ibikomoka kuri trans) ahubwo tugashyiramo ibinure byiza (ibinure bidafite umubiri) mu mirire yacu.
Ni ibihe biribwa birimo ibinure byinshi bitarangirika (PUFA)?
Noneho reka turebere hamwe intwari mu nkuru yacu, ibinure byinshi. Ibi bigabanyijemo ubwoko bubiri bw'ingenzi. Ni
Omega-3 na
Omega-6 . Byombi ni ingenzi ku mibiri yacu. Dore uburyo bumwe na bumwe bwo kubyongera mu mirire yacu ya buri munsi.
| Ibiribwa bikungahaye kuri Omega-3 | Ibiribwa bikungahaye kuri Omega-6 |
|---|
- Amafi afite amavuta (salmon, mackerel, sardine, shark, herring)
- Ibiryo byo mu nyanja (shrimp, oysters)
- Imbuto za Walnuts
- Imbuto za flax n'imbuto za Chia
- Tofu
- Amavuta ya kanola, amavuta ya elayo
- Amagi
| - Amavuta y'izuba, amavuta ya soya, amavuta y'ibigori
- Imbuto za Walnuts, imbuto za pinusi, ubunyobwa
- Imbuto za Sesame na paste ya sesame (Tahini)
- Soya na tofu
- Amagi
- Inyama n'inkoko
|
Akamaro k'ibinure byinshi ku mubiri wacu
Ibi binure byiza bifasha imibiri yacu mu buryo butandukanye.
- Bifasha kugabanya urugero rwa cholesterol mbi ( LDL ) mu maraso yawe.
- Bigabanya ibyago byo kwibika kw'ibinure no kuziba kw'imitsi y'amaraso .
- Ingaruka zo kurwara indwara z'umutima n'imitsi yo mu bwonko ziragabanuka cyane.
- Bifasha mu gukura no kubungabunga uturemangingo mu mubiri wacu.
- Ni ingenzi cyane mu iterambere ry'ubwonko n'imikorere yabwo .
- Igenzura umuvuduko w'amaraso kandi ikarushaho kunoza ubuzima bw'umutima.
- Vitamine zishonga nk'ibinure nka vitamine E zongera ubushobozi bw'umubiri bwo kubyinjiza.
Ni angahe atugirira akamaro?
Ubwoko bw'ibinure urya ni ingenzi kimwe n'ingano yabyo. Abaganga bakugira inama yo kurya garama 225 (ounces 8) z'ubwoko butandukanye bw'ibiryo byo mu mazi buri cyumweru. Ni byiza kandi kongeramo ibiyiko bitatu ku munsi by'amavuta meza y'imboga, nka amavuta ya elayo n'amavuta ya canola. Ikintu cy'ingenzi ni ugusoma ibyapa biri ku biribwa n'udufungurwa ugura mu iduka. Reba ubwoko bw'ibinure birimo, cyane cyane ibinure byuzuye n'ibinure bya trans. Hitamo ibiryo bifite ibinure bike byuzuye n'ibinure byinshi bitarazura.
Niba ufite ikibazo kuri ibi, cyane cyane niba ufite izindi ndwara (nka diyabete cyangwa umuvuduko ukabije w'amaraso), vugana na muganga w'umuryango wawe . Azagufasha kuguha inama nziza ku buzima bwawe.
Ubutumwa bwo kujyana mu rugo
- Si ibintu byose bivuga 'ibinure' ari bibi. Ibinure byinshi bikungahaye kuri polyunsaturated na monounsaturated ni 'ibinure byiza' bifitiye akamaro imibiri yacu n'imitima yacu.
- Umubiri wacu ntushobora gukora ibi binure byiza ubwabyo, bityo tugomba kubikura mu biribwa nk'amafi afite amavuta, imbuto (ibinure), n'amavuta akozwe mu mbuto (amavuta ya elayo).
- Gabanya 'ibinure bibi' (ibinure byuzuye n'ibikomoka kuri trans) biboneka mu biryo bitetse, mu biribwa byatunganyijwe, no mu mavuta y'inyamaswa uko bishoboka kose.
- Ibinure byiza bigabanya cholesterol mbi, bigabanya ibyago byo kurwara indwara z'umutima, kandi bigafasha ubwonko gukora neza.
- Buri gihe gisha inama muganga wawe kugira ngo akugire inama nziza ku bijyanye n'imirire yawe.
Ibinure byiza, ibinure byinshi bitagira ibinure, omega 3, omega 6, cholesterol, ubuzima bw'umutima, ibinure byuzuye
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.